Egg vs. Raw Chicken

Nutrition comparison of Egg and Raw Chicken


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg versus raw chicken (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg and raw chicken:

  • Both raw chicken and egg are high in calories and protein.
  • Egg is a great source of Vitamin D and calcium.
  • Egg is an excellent source of Vitamin A.
  • For omega-3 fatty acids, egg has more dha than raw chicken.
  • Raw chicken has more thiamin, niacin and Vitamin B6, however, egg contains more folate.
  • Raw chicken is an excellent source of potassium.
Detailed nutritional comparison of egg and raw chicken is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Raw Chicken (Chicken, ground, raw) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Raw Chicken src

Calories and Carbs

calories

Both raw chicken and egg are high in calories. is very similar to raw chicken for calories - raw chicken has 143 calories per 100 grams and egg has 143 calories.

For macronutrient ratios, egg is lighter in protein, heavier in fat and similar to raw chicken for carbs. Egg has a macronutrient ratio of 36:2:62 and for raw chicken, 49:0:51 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Raw Chicken
Protein 36% 49%
Carbohydrates 2% ~
Fat 62% 51%
Alcohol ~ ~

carbohydrates

Both raw chicken and egg are low in carbohydrates - raw chicken has 0.04g of total carbs per 100 grams and egg has 0.72g of carbohydrates.

sugar

Egg and raw chicken contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and raw chicken does not contain significant amounts.



Protein

protein

Both raw chicken and egg are high in protein. Raw chicken has 39% more protein than egg - raw chicken has 17.4g of protein per 100 grams and egg has 12.6g of protein.

Fat

saturated fat

Raw chicken and egg contain similar amounts of saturated fat - raw chicken has 2.3g of saturated fat per 100 grams and egg has 3.1g of saturated fat.

trans fat

Both raw chicken and egg are low in trans fat - raw chicken has 0.07g of trans fat per 100 grams and egg has 0.04g of trans fat.

cholesterol

Egg is high in cholesterol and raw chicken has 77% less cholesterol than egg - raw chicken has 86mg of cholesterol per 100 grams and egg has 372mg of cholesterol.

Vitamins

Vitamin A

Egg is an excellent source of Vitamin A and it has more Vitamin A than raw chicken - egg has 160ug of Vitamin A per 100 grams and raw chicken does not contain significant amounts.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than raw chicken - egg has 82iu of Vitamin D per 100 grams and raw chicken does not contain significant amounts.

Vitamin E

Raw chicken and egg contain similar amounts of Vitamin E - raw chicken has 0.27mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.

Vitamin K

Raw chicken and egg contain similar amounts of Vitamin K - raw chicken has 0.8ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.

The B Vitamins

Raw chicken has more thiamin, niacin and Vitamin B6, however, egg contains more folate. Both egg and raw chicken contain significant amounts of riboflavin, pantothenic acid and Vitamin B12.

Egg Raw Chicken
Thiamin 0.04 MG 0.109 MG
Riboflavin 0.457 MG 0.241 MG
Niacin 0.075 MG 5.575 MG
Pantothenic acid 1.533 MG 1.092 MG
Vitamin B6 0.17 MG 0.512 MG
Folate 47 UG 1 UG
Vitamin B12 0.89 UG 0.56 UG

Minerals

calcium

Egg is a great source of calcium and it has 833% more calcium than raw chicken - raw chicken has 6mg of calcium per 100 grams and egg has 56mg of calcium.

iron

Egg has 113% more iron than raw chicken - raw chicken has 0.82mg of iron per 100 grams and egg has 1.8mg of iron.

potassium

Raw chicken is an excellent source of potassium and it has 278% more potassium than egg - raw chicken has 522mg of potassium per 100 grams and egg has 138mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg has more DHA than raw chicken per 100 grams. Both egg and raw chicken contain significant amounts of alpha linoleic acid (ALA).

Egg Raw Chicken
alpha linoleic acid 0.048 G 0.071 G
DHA 0.058 G 0.023 G
DPA 0.007 G 0.008 G
EPA ~ 0.008 G
Total 0.113 G 0.11 G

omega 6s

Comparing omega-6 fatty acids, both egg and raw chicken contain significant amounts of linoleic acid.

Egg Raw Chicken
other omega 6 0.012 G 0.014 G
linoleic acid 1.555 G 1.324 G
Total 1.567 G 1.338 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Raw Chicken (Chicken, ground, raw) .

Egg g

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